Articles

While there are so many healthy food recipes to try and experiment with, a person with diabetes can feel limited. You have to manage your weight and keep your blood sugar levels in check and this can mean controlling your portion and carbohydrate intake.

However, dinner time doesn’t have to be different if you are living with diabetes as there are many recipes for diabetics out there to try. Better yet, they are just as tasty and delightful as other recipes and can be enjoyed by the entire family.

In this blog post, we will look at 8 healthy and easy-to-make diabetic-friendly recipes.

 

Green Garlic Dip

If you are looking for a delicious dip to enjoy as a snack, or with lunch or dinner, this green garlic dip can be mesmerizing. It is creamy and you will get a wonderful garlic flavor from green garlic, which has a mild, fresh, and sweet taste compared to older garlic cloves. You can have this dip ready in just under 30 minutes.

Cooking time: 10 minutes

Active preparation time: 10 minutes

Mealtime: Snack, lunch, dinner

Cuisine type: American

Level: Easy

Ingredients:

• ¾ green garlic (minced), the green and white parts only
• 1 whole egg
• 1 egg yolk
• 2/3 cup olive oil
• 2 tsp sherry vinegar
• 2 tsp red wine vinegar
• ½ cup water

Instructions:

• Pour ½ cup of water into a saucepan and add the green garlic.
• Cover and let it cook for about 3 minutes or until tender. Once cooked, strain the garlic and let it cool.
• In a food processor, process an egg, green garlic, and vinegar on medium-high.
• While the motor is still running, use the feed tube to drizzle olive oil. Let the blender process until smooth. Add a bit of water where necessary depending on the consistency you want to achieve.
• Season with salt and serve your dip with the dipping food of your liking. If you want to use it for later, cover it and store it in the refrigerator for up to 2 days.

 

Mediterranean Roast Lamb

Combining simple ingredients, you can prepare a flavorful lamb dish that mimics a taste of the Mediterranean. Follow this Mediterranean slow-roasted lamb of leg and give your friends and family a unique treat on Easter or any other occasion.

Cooking time: 1 hour, 25 minutes

Active preparation time: 15 minutes

Mealtime: Dinner

Cuisine type: Mediterranean

Level: Intermediate

Ingredients:

• 1-5lb boneless leg lamb
• 1 tablespoon fresh rosemary (minced)
• 6 minced garlic cloves
• 4-3” rosemary springs
• ¼ cup kalamata olives (finely chopped)
• 1 ½ tablespoon arrowroot powder
• ¼ cup extra virgin olive (divided)
• 1 tablespoon of butter
• 2 cups red wine (dry), divided
• ¾ teaspoon black pepper (freshly grounded)
• ¾ teaspoon sea salt (divided)

Instructions:

• Begin by preheating the oven to 400 degrees F.
• Make shallow slits over the lamb using a small knife. Use a mallet to pound lightly and flatten the slab where uneven.
• In a small bowl, mix garlic, rosemary, ¼ tsp black pepper, 2 tablespoons olive oil, and ¼ tsp salt.
• Rub the mixture all over the lamb, particularly inside the lamb.
• Once done, roll the lamb and use a heavy string to secure it in the middle and on both ends.
• Place the rosemary stalks on the roasting pan Sprinkle the remaining sea salt and black pepper (ground) on the lamb. Drizzle olive oil.
• Now, place the lamb in the oven and roast for about 30 minutes before reducing the heat to 350 degrees F.
• Continue roasting for an extra 50 to 60 minutes or until the meat thermometer reads between 140- and 145-degrees F.

 

Trio of Mushroom Stir-Fry

This is a healthy food recipe to try if you love mushrooms. It is very easy to prepare and the stir-fry sauce gives an amazing flavor.

Cooking time: 10 minutes

Active preparation time: 10 minutes

Mealtime: Lunch and dinner

Cuisine type: Asian

Level: Easy

Ingredients:

• 4 fresh button mushrooms (1/3 cup sliced)
• 2 fresh shiitake mushrooms (1/3 cup sliced)
• 8 fresh oyster mushrooms with ends trimmed (1/3 cup sliced)
• 2 spring roll wrappers (shape into a bowl and deep fry in advance)
• 2 teaspoons garlic (minced)
• 1 tablespoon oyster flavored sauce
• 1-1/2 tablespoons cooking oil
• 2 teaspoons hoisin sauce

Instructions:

• Heat oil in a stir-fry pan or wok over medium heat. Swirl the pan to evenly coat the sides.
• Add garlic and cook for about 15 seconds.
• Add shiitake mushrooms, button mushrooms, oyster mushrooms, and any other fresh sliced mushrooms to the pan.
• Cover and lower heat to medium. Let the mushrooms cook for 2 to 3 minutes or until tender.
• Add hoisin sauce and oyster flavored sauce and swirl to coat on the sides.
• Place in a crispy serving bowl and serve over rice.

 

Zucchini Carbonara

Zucchini is a healthier way to enjoy carbonara without compromising on flavor. Zucchini carbonara is also a great alternative to pasta and has remained one of Italy’s rich dishes.

Cooking time: 15 minutes

Active preparation time: 15 minutes

Mealtime: Lunch and dinner

Cuisine type: American, Italian

Level: Easy

Ingredients:

• 1-pound long zucchini, trimmed and cut on a mandoline into thin julienne
• 3 ounces minced bacon or pancetta
• 2 beaten eggs at room temperature (from pastured chickens)
• 2 minced garlic cloves
• 1 cup (4 ounces) Parmigiano Reggiano, Dry Jack, or any other similar cheese (grated)
• 2 tablespoons fresh Italian parsley (minced)
• Kosher salt
• 3 tablespoons extra virgin olive oil
• Black pepper in a mill

Instructions:

• In a large skillet, place the pancetta, oil, and garlic over medium heat. Cook for about 5 minutes or until the pancetta is a bit crispy.
• Add olive oil over a medium saute pan and add the zucchini when the oil is hot. Cook for about 3 minutes, stirring occasionally until tender or until it loses its raw taste. Season with salt and black pepper and remove from heat.
• Meanwhile, combine the pancetta and garlic with the cheese and beaten eggs.
• Once you remove the zucchini from the stove, add the mixture that you just combined to a pan, ensuring that it is fully coated. Use two forks to help you lift the mixture for an even coat.
• Serve on different plates and season with salt and pepper to taste. Serve sprinkled with parsley.

 

Shrimp, Avocado, and Cilantro Salad

This shrimp, avocado, and cilantro salad is a light salad with plenty of vegetables and fresh ingredients. Whether you want to surprise your family over dinner or you just crave a refreshing salad appetizer, this one will do the trick. This recipe for diabetics is also very easy to make, and you can enjoy it as a side dish or a filling meal.

Active preparation time: 10 minutes

Mealtime: Dinner

Cuisine type: American

Level: Easy

Ingredients:

• 1 cubed avocado
• 1-pound cooked salad shrimp or any other size
• 1 lime for juicing
• ½ cup cilantro, chopped
• ½ cup red onion, thinly sliced
• 1 jalapeno, seeded and finely chopped

Instructions:

• In a large bowl, combine the avocado, cilantro, jalapeno, red onion, and cooked shrimp.
• Add lime juice to the mixture and stir until mixed well.
• Serve immediately or place in the fridge to chill.

 

Turkey Meatloaf

This Turkey meatloaf is a healthy food recipe and a great alternative to turkey meatballs and burgers. Packed with lean protein, this dish is a wonderful way to add more protein and minimal fat to your diet. It is also moist, tender, and simply delicious.

When making this dish, ensure that you place the meatloaf before the topping since ground turkey has a lot of juices. You can also divide this in two and use the other half the next day. Also, reduce the preparation time by chopping the vegetables in the food processor.

Cooking time: 1 hour and 30 minutes

Active preparation time: 20 minutes

Mealtime: Lunch and dinner

Cuisine type: American

Level: Easy

Ingredients:

• 3 pounds of ground turkey
• 3 eggs
• 1 stalk of thinly sliced celery
• 1 teaspoon pepper
• 1 medium yellow finely chopped onion
• 1 medium diced carrot
• 1 ½ cups oatmeal
• 1 medium finely chopped pepper
• 1 ½ teaspoon sea salt

Instructions:

• In a large bowl, combine the ground turkey, sliced celery, chopped onion, chopped pepper, diced carrot, oatmeal, eggs, salt, and black pepper. Mix until combined but be careful not to overmix; otherwise, the meat won’t be tender.
• Place the mixture in a 9 x 12 loaf pan that is lined. You can also shape it into a loaf on the baking sheet.
• Sprinkle 2 cups of cooked and drained spinach and ½ cup of drained red pepper on the meatloaf. Don’t forget to leave a 1 border. You can sprinkle any other seasonal vegetable except for tomatoes since they tend to be liquid.
• Bake in a preheated oven at 375 degrees F for about 45 minutes. Alternatively, you can let it cook until the meat thermometer reads 160 degrees F.
• Let it sit in the pan for about 5 to 10 before slicing.

 

Caesar Salmon with Roasted Tomatoes and Artichokes

This is a simple, yet healthy diabetic-friendly recipe that you can make when you just have 30 minutes to spare. It only requires 6 ingredients and is a great meal for dinner.

Cooking time: 15 minutes

Active preparation time: 10 minutes

Mealtime: Dinner

Cuisine type: American

Level: Easy

Ingredients:

• 4 salmon filets (each at 5 ounces)
• 2 cups grapes or cherry tomatoes
• ¼ cup teaspoon pepper, divided
• 1 medium yellow pepper or sweet orange (each cut into 1” pieces)
• 5 tablespoons Caesar dressing, purchased or homemade
• 14 ounces (1 cup) water-packed artichoke hearts, quartered and drained

Instructions:

• Start by preheating the oven to 425 degrees F.
• Coat a 15 x 10 x 1-inch baking pan with cooking spray and place your salmon half of it.
• Brush the salmon with 2 tablespoons dressing before sprinkling with 1/8 teaspoon pepper.
• Meanwhile, combine artichoke hearts, tomatoes, and sweet pepper in a large bowl.
• Add the remaining pepper and vinaigrette and swirl to coat.
• On the other half of the pan, place the tomato mixture.
• Let the salmon roast for 12 to 15 minutes or until it starts to flake with ease when using a fork. The vegetables should also be tender.

 

Pan “Fried” Chicken Burgers

These are not your everyday chicken burgers that you buy at food stores. Packed with flavor, these burgers are fried to perfection on a pan to achieve a crispy delight. The mushrooms are not only healthy but give a rich, earthy flavor to the burger.

Cooking time: 15 minutes
Active preparation time: 15 minutes
Mealtime: Lunch and dinner
Cuisine type: American
Level: Easy

Ingredients:

• 2 slices of whole wheat sandwich bread (weighing 1 ounce each and cut into large pieces)
• 1-pound boneless, skinless chicken breasts (cut into large pieces)
• ¼ pound quartered cremini or white mushrooms
• 2 thinly sliced scallions
• 1/3 cup packed parsley leaves
• ½ teaspoon pepper
• ¾ teaspoon salt
• ½ teaspoon tarragon
• 1 teaspoon reduced soy sauce
• 2 cloves peeled garlic
• ½ cup water

Instructions:

• Combine the bread, parsley, mushrooms, tarragon, salt, and pepper in a food processor. Process until coarsely ground.
• Transfer the mixture to a large bowl.
• In the same food processor bowl, place the chicken and pulse on and off until it is finely ground.
• Add the finely ground chicken to the bowl with the mixture and add the scallions. Blend well.
• Take your well-blended mixture and shape it into four patties.
• Meanwhile, place a large nonstick skillet over medium heat and simmer the water and soy sauce.
• Add the four chicken patties to the skillet and turn once. Let them cook for about 7 minutes or until richly brown.

All our above healthy food recipes are packed with flavor, and they can be enjoyed by anyone whether they are diabetic or not. While some take several minutes to prepare, others require a bit of time. Nevertheless, you can be assured that you will get a power-packed meal that will suit your diabetic needs. Surprise your family with any or all of these recipes for diabetics and mealtime will always be something to look out for. For other healthy recipes, make sure to download the Foogal app on Google Play or the App Store.